Cholesterol and fat are packaged into tiny particles called lipoproteins. Some lipoproteins are big and light while others are small and compact. Low-density lipoproteins (LDL) are more dangerous because they tend to accumulate on artery walls and cause potential problems such as heart attacks. Alternately, high-density lipoproteins (HDL) are good cholesterol because they grab cholesterol from the bloodstream and arteries to let the liver dispose of them. If you have made several failed attempts to increase your "good" cholesterol level, you might not know that consuming certain foods can help you achieve your goal.
Dark Chocolate
A 2004 study published in Free Radical Biology and Medicine noted that participants who consumed 75 daily grams of dark chocolate or polyphenol-enriched dark chocolate saw an 11 percent to 13 percent raise in their HDL cholesterol levels. Enjoy dark chocolate in moderation by drizzling it on some strawberries or eating it in bar form. Also make sure that the form of chocolate you consume is actually rich in cocoa rather than other less helpful ingredients such as sugary caramel.
Salmon
A study at Loma Linda University showed that people who ate two 4 oz. salmon servings every week saw their HDL levels increase about 4 percent. Fish oil supplements and other types of fatty fish, including herring, mackerel, sea bass and sardines can also help raise HDL levels. Note that grilling or baking fish with seasonings, rather than frying it in a fatty batter, is better for your health.
Berries
Berries are rich in many nutrients, including antioxidant chemical substances called polyphenols. According to a 2008 study published by the American Journal of Clinical Nutrition, participants who regularly consumed moderate portions of berries saw improved platelet function, higher levels of HDL cholesterol, and healthier blood pressure levels. Enjoy lots of berries by adding them to smoothies and cereal, or simply eat them as a frozen treat.
Eggs
You might know that eggs are high in cholesterol, but science is beginning to consider that dietary cholesterol might not have as much of an effect on blood cholesterol as was once thought. In fact, a study from Thailand concluded that healthy adults who consumed one egg a day for three months saw an increase in HDL levels, some as high as 48 percent. Eat an egg per day in a diet that is otherwise low in cholesterol and your blood cholesterol levels could improve. However, first consult a doctor if you already have high LDL cholesterol levels.
